July @ PCF #SummerStrong
  • FREE! Olympic Lifting 101 Miniseries: starting July 24-August 4th at Patriot, T/Th at 7:30pm, Sat at 12:00pm, two week seminar included in your membership for first five members that sign up. Read more and sign up here.
  • FREE! CrossFit 201 Advanced Skills Miniseries: starting July 17th-July 28th, at Potomac, M/W/Th 6:45 pm, two week seminar included in your membership for first five members that sign up. Read more here and sign up here.
  • New Open Gym Time. We’ve converted the WOD class into Open Gym for 7:30 PMs on Mondays and Tuesdays at Patriot starting 7/16. WOD will still be posted and a Coach will be available, but feel free to come in and work on whatever you’d like.
  • PCF/DCF Go To The Nats ! July 21st, 4:30 tailgate at DCF, 7:30 game at the Nats Stadium. $15. Sign up here! 
  • Summer Strong Tank Tops are in! If you didn’t get the pre-order, come grab a new tank top at Patriot for $35, as we ordered a few extras.
  • WODIFY IS LIVE! Email lj @ pcf.fit if you were not able to log in.
  • PCF Slack Channel Join here! Read more here!
  • CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!

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Sunday 171119 at Potomac

RX’d
EMOM for 8 Minutes
Odd: 2 Skin-the-Cat
Even: 3 Snatch-Grip Push Press
 
For Time:
15 Toe-to-Bar
Run 300m
50 Kettlebell Swing (53/35)
15 Toe-to-Bar
Run 300
50 KB Push Press (25/side)
15 Toe-to-Bar
Run 300m

Level II
EMOM for 8 Minutes
Odd: 1 Skin-the-Cat
Even: 3 Snatch-Grip Push Press
 
For Time:
15 Toe-to-Anywhere
Run 300m
50 Hang Dumbbell Snatch (40/25)
15 Toe-to-Anywhere
Run 300
50 DB Push Press (25/side)
15 Toe-to-Anywhere
Run 300m

Level I
EMOM for 8 Minutes
Odd: :20 Tuck Hang on Rings
Even: 3 Snatch-Grip Push Press
 
For Time:
15 Hanging Knee-Raise
Run 300m
50 Hang Dumbbell Snatch (30/29)
15 Hanging Knee-Raise
Run 300
50 DB Push Press (25/side)
15 Hanging Knee-Raise
Run 300m

Post times to comments.

Please stick around after the 9:30AM class for Mobility & Mimosas with Coach Tyler!

Sunday 171119 at Patriot

RX’d

A.

Bench Press or Floor Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
 
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B.

Three rounds for time of:
10 Hang Power Snatches (115/75)
15 Ring Dips
Level II

A.

Floor Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
 
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.


B.

Three rounds for time of:
10 Hang Power Snatches (95/65)
10 Ring Dips
Level I

A.

Barbell Floor Press or DB Floor Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B.

Three rounds for time of:
10 Hang Power Snatches (75/40)
15 Push Ups

Saturday 171118 at Patriot

The Three Wise Men
RX’d
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (185/125)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (185/125)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Level II
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Level I
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (95/65)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (95/65)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24”/20” Step-Overs Allowed)
30 Wall Ball Shots (14/8 lbs)

Saturday 171118 – Potomac Closed at Potomac

All classes at Potomac CrossFit on Saturday, 18 November are CANCELLED. Please feel free to head over to Patriot CrossFit for the 0800, 0900, or 1000 classes. See you tomorrow for Mobility & Mimosas at 10:30am!

Friday 171117 at Patriot

RX’d
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Level II
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Level I
In five minutes, complete the following:
Row 400 Meters
Run 400 Meters
Single-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 1600M row, 1600M run & a LOT of SUs).

Thursday 171116 at Potomac

“The Chief 2.0”
RX’d
EMOM for 10 Minutes:
Odd: 5-7 Sotts Press
Even: 7-10 Swing on Rings

3 Rounds for Reps
AMRAP in 5 Minutes*
3 Power Clean (185/125)
6 Handstand Push-up
9 Pistol

Level II
EMOM for 10 Minutes:
Odd: 5-7 Sotts Press
Even: 7-10 Swings on Bar

3 Rounds for Reps
AMRAP in 5 Minutes*
3 Power Clean (135/95)
6 Abmat Handstand Push-up
9 Assisted Pistol

Level I
EMOM for 10 Minutes:
Odd: 5-7 Sotts Press
Even: :10-:20 Dead Hang on Bar

3 Rounds for Reps
AMRAP in 5 Minutes*
3 Power Clean (85/55)
6 Pike Push-up on Box
9 Assisted Pistol

Post total reps to comments.

Notes:
*Rest 2 Minutes between AMRAPs

Thursday 171116 at Patriot

RX’d
Every 2 minutes, for 40 minutes (5 sets of each):
 
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Level II
Every 2 minutes, for 40 minutes (5 sets of each):
 
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Level I
Every 2 minutes, for 40 minutes (5 sets of each):
 
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Programming Notes:
Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

Wednesday 171115 at Patriot

RX’d

A.

In six attempts or less, find your 1-RM Weighted Pull-Up
 
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
 
 
 
 

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 M Run
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Level II

A.

Three sets of:
Pull-Ups x 3-5 reps @ 51X1 (controlled negatives, with weight)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 M Run
Pull-Up Complex (2 Strict + 3 Chest-to-Bar + 4 Kipping)
Level I

A.

Three sets of:
Pull-Ups x 3-5 reps @ 51X1 (controlled negatives, with weight)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 M Run
Pull-Up Complex (6 Ring Rows + 6 Jumping Pull Ups)
Bitnami